Focus: Week 6 of syllabus. Consolidate standings and add Sarvangasana with variations. Coordinate breath with movement.
No new students.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
Continued discussion from last week.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Urdhva Baddhanguliyasana)
3. Tadasana (Paschima Baddha Hasta arms)
4. Tadasana (Gomukhasana arms)
5. Tadasana (Paschima Namaskarasana)
6. Utkatasana
7. Vrksasana
8. Utthita Trikonasana
a. Make the legs rajasic to remove the tamas in head and chest.
b. Exhale and go down in one movement to create sattvic lightness.
9. Virabhadrasana II
a. Omitted
10. Utthita Parsvakonasana
11. Vimanasana
a. Perform classic pose without lifting the left heel.
12. Virabhadrasana I
a. Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
13. Ardha Chandrasana
a. Keeping the right knee bent, and the right inner foot pressed down, lift up the left leg. Don’t allow the right foot to rajasically “dance” up and down. Make it tamasic, firm and stable.
14. Parsvottanasana (hands on chair seat, head on brick on chair seat)
15. Adho Mukha Svanasana
16. Chair Kurmasana
a. Thighs on chair seat, bend forward from the hips. Head on brick. Hold back rung of chair.
17. Padangusthasana
18. Uttanasana (hands on floor, feet apart)
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
20. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
b. Paschimottanasana (forehead on chair seat)
21. Viparita Karani
a. Helps relieve ankle swelling in pregnancy.
22. Savasana
23. Menstrual cramping:
Supta Virasana
Supta Baddha Konasana
Adho Mukha Virasana (tennis balls at groins)
Showing posts with label Week 10. Show all posts
Showing posts with label Week 10. Show all posts
Monday, May 11, 2009
Wednesday 9.30a Intro — Week 10 (May 6, 2009)
Wednesday 9.30a Intro — Week 1 (May 6, 2009)
Focus: Week 6 of syllabus. Consolidate standings and add Sarvangasana with variations. Coordinate breath with movement.
No new students.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
Continued discussion from last week.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Urdhva Baddhanguliyasana)
3. Tadasana (Paschima Baddha Hasta arms)
4. Tadasana (Gomukhasana arms)
5. Tadasana (Paschima Namaskarasana)
6. Utkatasana
7. Vrksasana
8. Utthita Trikonasana
a. Make the legs rajasic to remove the tamas in head and chest.
b. Exhale and go down in one movement to create sattvic lightness.
9. Virabhadrasana II
10. Utthita Parsvakonasana
11. Vimanasana
a. Perform classic pose without lifting the left heel.
12. Virabhadrasana I
a. Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
13. Prasarita Padottanasana (concave back)
a. Head on brick as restorative pose. If losing equanimity, support higher.
14. Ardha Chandrasana
a. Right hip at the wall. Keeping the right knee bent, and the right inner foot pressed down, lift up the left leg. Don’t allow the right foot to rajasically “dance” up and down. Make it tamasic, firm and stable.
b. Extend the left leg through the left heel, else it becomes tamasic and heavy. Take it away from the wall to prevent pain in the lumbar.
c. Inject the right femur into the socket.
15. Parsvottanasana (hands on chair seat, head on brick on chair seat)
16. Adho Mukha Svanasana
17. Chair Kurmasana
a. Thighs on chair seat, bend forward from the hips. Head on brick. Hold back rung of chair.
18. Padangusthasana
19. Uttanasana (hands on floor, feet apart)
20. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
21. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
b. Paschimottanasana (forehead on chair seat)
22. Savasana
Focus: Week 6 of syllabus. Consolidate standings and add Sarvangasana with variations. Coordinate breath with movement.
No new students.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
Continued discussion from last week.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Urdhva Baddhanguliyasana)
3. Tadasana (Paschima Baddha Hasta arms)
4. Tadasana (Gomukhasana arms)
5. Tadasana (Paschima Namaskarasana)
6. Utkatasana
7. Vrksasana
8. Utthita Trikonasana
a. Make the legs rajasic to remove the tamas in head and chest.
b. Exhale and go down in one movement to create sattvic lightness.
9. Virabhadrasana II
10. Utthita Parsvakonasana
11. Vimanasana
a. Perform classic pose without lifting the left heel.
12. Virabhadrasana I
a. Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
13. Prasarita Padottanasana (concave back)
a. Head on brick as restorative pose. If losing equanimity, support higher.
14. Ardha Chandrasana
a. Right hip at the wall. Keeping the right knee bent, and the right inner foot pressed down, lift up the left leg. Don’t allow the right foot to rajasically “dance” up and down. Make it tamasic, firm and stable.
b. Extend the left leg through the left heel, else it becomes tamasic and heavy. Take it away from the wall to prevent pain in the lumbar.
c. Inject the right femur into the socket.
15. Parsvottanasana (hands on chair seat, head on brick on chair seat)
16. Adho Mukha Svanasana
17. Chair Kurmasana
a. Thighs on chair seat, bend forward from the hips. Head on brick. Hold back rung of chair.
18. Padangusthasana
19. Uttanasana (hands on floor, feet apart)
20. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
21. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
b. Paschimottanasana (forehead on chair seat)
22. Savasana
Tuesday 6.30p Intro — Week 10 (May 5, 2009)
Focus: Week 6 of syllabus. Consolidate standings and add Sarvangasana with variations. Coordinate breath with movement.
No new students.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
Continued discussion from last week.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Urdhva Baddhanguliyasana)
3. Tadasana (Paschima Baddha Hasta arms)
4. Tadasana (Gomukhasana arms)
5. Tadasana (Paschima Namaskarasana)
6. Utkatasana
7. Vrksasana
8. Utthita Trikonasana
a. Make the legs rajasic to remove the tamas in head and chest.
b. Exhale and go down in one movement to create sattvic lightness.
9. Virabhadrasana II
a. Omitted
10. Utthita Parsvakonasana
11. Calf Stretcher Tadasana
a. Soles on inverted chair seat, facing wall and holding lower ropes. To keep heel down and get left hip forward in Vimanasana.
12. Vimanasana
a. Perform classic pose without lifting the left heel.
13. Calf Stretcher Tadasana
14. Virabhadrasana I
a. Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
15. Ardha Chandrasana
16. Parsvottanasana (hands on chair seat, head on brick on chair seat)
17. Adho Mukha Svanasana
18. Chair Kurmasana
a. Thighs on chair seat, bend forward from the hips. Head on brick. Hold back rung of chair.
19. Padangusthasana
20. Uttanasana (hands on floor, feet apart)
21. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
22. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
b. Paschimottanasana (forehead on chair seat)
Omit for time.
23. Blanket Supported Savasana (10 min)
a. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
No new students.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
Continued discussion from last week.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Urdhva Baddhanguliyasana)
3. Tadasana (Paschima Baddha Hasta arms)
4. Tadasana (Gomukhasana arms)
5. Tadasana (Paschima Namaskarasana)
6. Utkatasana
7. Vrksasana
8. Utthita Trikonasana
a. Make the legs rajasic to remove the tamas in head and chest.
b. Exhale and go down in one movement to create sattvic lightness.
9. Virabhadrasana II
a. Omitted
10. Utthita Parsvakonasana
11. Calf Stretcher Tadasana
a. Soles on inverted chair seat, facing wall and holding lower ropes. To keep heel down and get left hip forward in Vimanasana.
12. Vimanasana
a. Perform classic pose without lifting the left heel.
13. Calf Stretcher Tadasana
14. Virabhadrasana I
a. Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
15. Ardha Chandrasana
16. Parsvottanasana (hands on chair seat, head on brick on chair seat)
17. Adho Mukha Svanasana
18. Chair Kurmasana
a. Thighs on chair seat, bend forward from the hips. Head on brick. Hold back rung of chair.
19. Padangusthasana
20. Uttanasana (hands on floor, feet apart)
21. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
22. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
b. Paschimottanasana (forehead on chair seat)
Omit for time.
23. Blanket Supported Savasana (10 min)
a. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
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